吳ㄚ雷(Ray Wu) 2015/03/07 訓練日誌

吳ㄚ雷(Ray Wu) 桃園
ID 111610

192 位追隨者

單車 (2)

大眾運輸 U-bike
已使用了 6 年 5 個月 26 天
共騎了 147.6 km

大眾運輸 T-bike
已使用了 6 年 5 個月 26 天
共騎了 65.9 km

賽事 (0)

最佳成績:

全馬 : 03:45:51

半馬 : 01:48:43

跑齡 : 10 年 (已參加場比賽)
總里程 :

17653.3 km |

6513.4 km
2024 年 :

1705.1 km |

1977.5 km

2024	(km)	(km)
Nov	32.2	0.0
Oct	131.1	522.1
Sep	145.0	464.8
Aug	149.6	363.4
Jul	107.7	57.7
Jun	152.8	153.6

朋友 (208)

群組 (1)

尋找社團

速蹄筋

more...

粉絲專頁 (0)

建立粉絲專頁

里程碑 (221)

more...

< 上一篇

下一篇 >

吳ㄚ雷(Ray Wu)

78.0 km | 11:21:26 | 08:44/km | 第13馬

2015南橫超級馬拉松

官方成績
日期	2015-03-07
成績	11:21:26
總名次	64 / 202
分組名次	- / -
平均速度	08:44/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:38'08")

00:38'08" (+08'46")

01:26'40" (+26'38")

10 km

(01:26'40")

00:48'32" (+19'10")

15 km

(02:08'31")

00:41'51" (+12'29")

01:24'18" (+24'16")

20 km

(02:50'58")

00:42'27" (+13'05")

25 km

(03:33'37")

00:42'39" (+13'17")

01:30'50" (+30'48")

30 km

(04:21'48")

00:48'11" (+18'49")

35 km

(05:15'39")

00:53'51" (+24'29")

01:46'10" (+46'08")

40 km

(06:07'58")

00:52'19" (+22'57")

45 km

(06:37'29")

00:29'31" (+00'09")

01:00'02"

50 km

(07:08'00")

00:30'31" (+01'09")

55 km

(07:37'22")

00:29'22"

01:14'10" (+14'08")

60 km

(08:22'10")

00:44'48" (+15'26")

65 km

(09:03'03")

00:40'53" (+11'31")

01:26'30" (+26'28")

70 km

(09:48'40")

00:45'37" (+16'15")

75 km

(10:41'23")

00:52'43" (+23'21")

00:00'00"

Finish

(11:21:26)

日期: 2015-03-07 05:02 - 總爬升: 2198 m - 平均心率: 142 - 卡路里: 4422 Cal - 總步數: 72186 - 平均步頻: 105 - 平均步幅: 108 cm - 溫度: 20°C - 濕度: 83%

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

步頻 / 步幅(cm)

08'02"

(08'02")

07'58" (+02'29")

1007 / 1007

152 / 82

07'35"

(15'37")

07'35" (+02'06")

999 / 2007

173 / 75

07'21"

(22'58")

07'19" (+01'50")

1002 / 3010

177 / 77

07'01"

(29'59")

07'02" (+01'33")

995 / 4005

179 / 79

08'17"

(38'16")

08'19" (+02'50")

995 / 5001

154 / 77

展開計圈分析

07'52"

(46'08")

07'47" (+02'18")

1009 / 6010

175 / 72

07'08"

(53'16")

07'10" (+01'41")

994 / 7005

177 / 78

19'20"

(01:12'36")

19'17" (+13'48")

1002 / 8007

76 / 67

07'19"

(01:19'55")

07'18" (+01'49")

1000 / 9007

174 / 78

07'06"

(01:27'01")

07'05" (+01'36")

1001 / 10008

174 / 80

07'44"

(01:34'45")

07'45" (+02'16")

995 / 11004

151 / 85

07'13"

(01:41'58")

07'14" (+01'45")

997 / 12002

173 / 79

08'04"

(01:50'02")

08'04" (+02'35")

999 / 13002

173 / 71

10'55"

(02:00'57")

10'52" (+05'23")

1003 / 14006

128 / 71

08'17"

(02:09'14")

08'17" (+02'48")

998 / 15004

174 / 69

10'39"

(02:19'53")

08'32" (+03'03")

1246 / 16251

164 / 71

06'19"

(02:26'12")

08'26" (+02'57")

748 / 17000

159 / 74

07'51"

(02:34'03")

07'51" (+02'22")

999 / 17999

163 / 77

09'14"

(02:43'17")

09'09" (+03'40")

1007 / 19007

144 / 75

08'19"

(02:51'36")

08'21" (+02'52")

995 / 20003

171 / 69

07'52"

(02:59'28")

07'50" (+02'21")

1003 / 21006

153 / 83

06'47"

(03:06'15")

06'46" (+01'17")

1001 / 22008

177 / 83

10'35"

(03:16'50")

10'39" (+05'10")

992 / 23000

109 / 85

08'40"

(03:25'30")

08'37" (+03'08")

1005 / 24005

112 / 103

09'00"

(03:34'30")

09'02" (+03'33")

995 / 25001

142 / 77

09'57"

(03:44'27")

09'53" (+04'24")

1005 / 26006

138 / 73

13'10"

(03:57'37")

10'16" (+04'47")

1282 / 27288

99 / 97

06'26"

(04:04'03")

09'01" (+03'32")

712 / 28001

149 / 74

09'24"

(04:13'27")

09'21" (+03'52")

1003 / 29005

119 / 89

09'44"

(04:23'11")

09'44" (+04'15")

998 / 30003

98 / 104

09'45"

(04:32'56")

09'42" (+04'13")

1003 / 31007

93 / 110

12'21"

(04:45'17")

12'24" (+06'55")

995 / 32002

69 / 115

09'25"

(04:54'42")

09'25" (+03'56")

999 / 33002

93 / 113

10'02"

(05:04'44")

10'03" (+04'34")

997 / 33999

69 / 143

12'30"

(05:17'14")

12'28" (+06'59")

1001 / 35001

59 / 133

11'16"

(05:28'30")

11'12" (+05'43")

1005 / 36006

31 / 287

10'54"

(05:39'24")

10'53" (+05'24")

1000 / 37007

30 / 299

10'05"

(05:49'29")

10'09" (+04'40")

992 / 37999

61 / 160

13'17"

(06:02'46")

13'12" (+07'43")

1005 / 39005

57 / 130

06'16"

(06:09'02")

06'15" (+00'46")

1000 / 40005

184 / 86

06'20"

(06:15'22")

06'19" (+00'50")

1001 / 41006

179 / 88

05'32"

(06:20'54")

05'31" (+00'02")

1001 / 42007

186 / 97

06'13"

(06:27'07")

06'15" (+00'46")

993 / 43001

160 / 99

05'48"

(06:32'55")

05'48" (+00'19")

998 / 43999

169 / 101

05'29"

(06:38'24")

05'29"

999 / 44998

188 / 96

05'41"

(06:44'05")

05'38" (+00'09")

1008 / 46007

180 / 98

06'01"

(06:50'06")

06'03" (+00'34")

992 / 46999

171 / 95

05'43"

(06:55'49")

05'41" (+00'12")

1003 / 48003

167 / 104

06'51"

(07:02'40")

06'52" (+01'23")

996 / 48999

148 / 97

11'43"

(07:14'23")

05'31" (+00'02")

2120 / 51120

136 / 132

05'00"

(07:19'23")

05'41" (+00'12")

877 / 51998

118 / 148

09'50"

(07:29'13")

09'48" (+04'19")

1002 / 53000

94 / 108

07'21"

(07:36'34")

07'22" (+01'53")

997 / 53997

105 / 128

08'08"

(07:44'42")

08'05" (+02'36")

1005 / 55003

75 / 163

10'40"

(07:55'22")

10'36" (+05'07")

1005 / 56008

43 / 214

09'06"

(08:04'28")

09'08" (+03'39")

995 / 57004

37 / 291

10'06"

(08:14'34")

10'03" (+04'34")

1004 / 58009

44 / 221

06'53"

(08:21'27")

06'54" (+01'25")

995 / 59004

142 / 101

08'40"

(08:30'07")

08'42" (+03'13")

995 / 60000

114 / 100

08'40"

(08:38'47")

08'35" (+03'06")

1008 / 61008

67 / 172

09'18"

(08:48'05")

09'20" (+03'51")

996 / 62004

57 / 187

07'17"

(08:55'22")

07'15" (+01'46")

1003 / 63008

143 / 96

07'05"

(09:02'27")

07'08" (+01'39")

992 / 64000

136 / 102

09'26"

(09:11'53")

09'25" (+03'56")

1000 / 65000

100 / 105

08'40"

(09:20'33")

08'41" (+03'12")

997 / 65998

59 / 193

08'34"

(09:29'07")

08'33" (+03'04")

1000 / 66999

82 / 141

10'11"

(09:39'18")

10'10" (+04'41")

1001 / 68000

71 / 137

09'44"

(09:49'02")

09'43" (+04'14")

1001 / 69002

43 / 237

10'35"

(09:59'37")

10'34" (+05'05")

1000 / 70002

40 / 231

11'00"

(10:10'37")

10'55" (+05'26")

1006 / 71009

51 / 176

08'35"

(10:19'12")

08'35" (+03'06")

999 / 72008

64 / 181

09'55"

(10:29'07")

10'01" (+04'32")

989 / 72997

47 / 211

12'42"

(10:41'49")

12'35" (+07'06")

1008 / 74005

31 / 249

10'35"

(10:52'24")

10'40" (+05'11")

991 / 74996

14 / 627

10'07"

(11:02'31")

10'05" (+04'36")

1002 / 75999

8 / 1114

09'58"

(11:12'29")

09'57" (+04'28")

1001 / 77000

13 / 747

09'21"

(11:21'50")

09'30" (+04'01")

983 / 77984

63 / 165

桃園

吳ㄚ雷(Ray Wu)

留言

桃園

吳ㄚ雷(Ray Wu)

留言

賽前宣言: 恩~超越自我挑戰,希望可以完賽~@@

心率區間	心跳數	心率等級
1:E有氧耐力區	120~146	65~79%
2:M馬拉松配速區	146~164	79~89%
3:T乳酸耐力區	164~170	89~92%
4:A無氧耐力區	170~180	92~97.5%
5:I最大耗氧區	180~185	97.5~100%
最大心率為185 點此去設定最大心率

3月累積里程 : 177.63 km

MW Watch 上傳 | 9 years ago

陳煌春說推

留言


	目標心跳區間: 118~ 154

里程 (km)	配速 (/km)	時間 (累計時間)
1	07'57"	00:07'57"
2	07'35"	00:15'32"
3	07'21"	00:22'53"
4	07'01"	00:29'54"
5	08'14"	00:38'08"
6	07'55"	00:46'03"
7	07'09"	00:53'12"
8	19'19"	01:12'31"
9	07'19"	01:19'50"
10	06'50"	01:26'40"
11	07'46"	01:34'26"
12	07'08"	01:41'34"
13	08'00"	01:49'34"
14	10'42"	02:00'16"
15	08'15"	02:08'31"
16	08'52"	02:17'23"
17	07'58"	02:25'21"
18	08'05"	02:33'26"
19	09'11"	02:42'37"
20	08'21"	02:50'58"
21	07'55"	02:58'53"
22	06'48"	03:05'41"
23	10'39"	03:16'20"
24	08'28"	03:24'48"
25	08'49"	03:33'37"
26	09'16"	03:42'53"
27	14'44"	03:57'37"
28	04'52"	04:02'29"
29	09'37"	04:12'06"
30	09'42"	04:21'48"
31	09'31"	04:31'19"
32	12'05"	04:43'24"
33	09'46"	04:53'10"
34	09'53"	05:03'03"
35	12'36"	05:15'39"
36	11'06"	05:26'45"
37	10'54"	05:37'39"
38	09'52"	05:47'31"
39	14'02"	06:01'33"
40	06'25"	06:07'58"
41	06'23"	06:14'21"
42	05'39"	06:20'00"
43	06'18"	06:26'18"
44	05'16"	06:31'34"
45	05'55"	06:37'29"
46	05'43"	06:43'12"
47	05'58"	06:49'10"
48	05'42"	06:54'52"
49	06'38"	07:01'30"
50	06'30"	07:08'00"
51	06'23"	07:14'23"
52	00'40"	07:15'03"
53	12'06"	07:27'09"
54	03'15"	07:30'24"
55	06'58"	07:37'22"
56	08'16"	07:45'38"
57	10'33"	07:56'11"
58	09'15"	08:05'26"
59	09'37"	08:15'03"
60	07'07"	08:22'10"
61	08'28"	08:30'38"
62	08'45"	08:39'23"
63	09'18"	08:48'41"
64	07'17"	08:55'58"
65	07'05"	09:03'03"
66	09'45"	09:12'48"
67	07'40"	09:20'28"
68	08'23"	09:28'51"
69	10'09"	09:39'00"
70	09'40"	09:48'40"
71	10'43"	09:59'23"
72	10'47"	10:10'10"
73	08'48"	10:18'58"
74	09'49"	10:28'47"
75	12'36"	10:41'23"
76	10'42"	10:52'05"
77	10'01"	11:02'06"
78	09'58"	11:12'04"
79	09'08"	11:21'12"
78.0	00'-38"	11:21'51"